Let's be honest: Keeping fit while travelling isn't always easy. Between indulgent local food, long flights, and jam-packed itineraries, your regular workout routine can quickly fall by the wayside. But keeping active on the go doesn't have to mean waking up at 6 am to hit the hotel gym. With a few clever tweaks and a little bit of motivation, you can enjoy your holiday and stay in shape, without feeling like you're punishing yourself. Whether you're off on a city break, a beach holiday, or a work trip, here are smart, realistic tips for staying fit while travelling — no bootcamp required.
The simplest way to stay active while travelling? Ditch the taxis and walk. Not only will it help you clock in thousands of steps a day, but it's also one of the best ways to see a destination up close. According to the NHS, adults should aim for at least 150 minutes of moderate aerobic activity a week, and brisk walking counts. Try skipping the metro and walking between sights, or exploring different neighbourhoods on foot. Apps like Citymapper or Google Maps can help you plan pedestrian-friendly routes, and you'll often stumble upon great cafes or viewpoints you'd never spot from a car.
2. Build Fitness Into Your Itinerary
This one's all about mindset. Instead of carving out time for a traditional workout, think about how you can sneak fitness into your actual plans. Going to the beach? Swim laps or take a surfing lesson. Visiting the mountains? Schedule a hike. Heading to Tokyo or New York? Sign up for a dance class or an active city tour. These types of activities also help you experience a destination in a more local, hands-on way — and they burn a fair number of calories while you're at it.
You don't need a suitcase full of gym equipment to stay in shape on the road. Resistance bands, skipping ropes and collapsible yoga mats all pack light and can transform any hotel room or park into a mini gym. Want something even easier? A pair of good-quality trainers and a set of workout clothes are enough to get started. Download bodyweight workout apps like Nike Training Club or FitOn, which offer short routines that can be done anywhere, anytime — many without needing any equipment at all.
Choosing the right place to stay can make staying fit a lot easier. Many hotels now offer free access to gyms, yoga classes, or even on-site bicycles. Airbnb listings often mention nearby parks or walking trails, and hostels frequently organise walking tours or surf meet-ups. If you prefer something more structured, wellness-focused stays like Six Senses or COMO Hotels come with guided activities such as pilates, paddleboarding, and meditation sessions. Yes, it's a bit extra — but if fitness is a priority, it's worth the investment.
Long flights or train rides can be hard on your body — hello, swollen ankles and tight shoulders. Use these days as your rest or active recovery days. Stretch at the airport, do ankle circles during your flight, and once you land, take a gentle walk to get your circulation moving. Pro tip: Compression socks and a reusable water bottle are lifesavers on long-haul flights.
If you need a bit of motivation, set small, achievable goals for your trip, like doing 10 minutes every morning or walking 10,000 steps a day. Travel with a friend who's also keen to stay active, or use an app like Strava to track your movement. You can even treat fitness like a souvenir: Take a photo of each new place you work out in, whether it's a beach in Portugal or a rooftop in Bangkok. It's a fun way to stay consistent and document your travels at the same time.
